Self-care is not selfish, it's being responsible

Mar. 28, 2014

Written by

Kirby Adams

The Lousville Courier-Journal

REDUCING STRESS

• Get enough sleep. Lack of sound sleep can affect your mood, mental alertness, energy level and physical health. • Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises and yoga are mainstays of stress relief. Most local hospitals and community centers offer meditation, stress management and yoga classes. • Learn time-management skills. These skills can help you juggle work and family demands. • Confront stressful situations head-on. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at work. • Nurture yourself. Treat yourself to a massage. Truly savor an experience: Eat slowly, focusing on each bite of that strawberry, or soak up the warm rays of the sun or the scent of blooming flowers during a walk outdoors. Take a nap. Enjoy music you find calming. • Exercise. Physical activity alleviates stress and reduces your risk of becoming depressed — and it is good for your all-around health.

It’s not as decadent an idea as you might think. A growing number of studies looking at stress, anger and major life changes (such as losing a loved one or job) indicate they have a strong effect on cardiac risk. The cure, in many cases, according to Dr. Martha Gulati, is to kick back, have some fun and unwind.

“I call it joy time — a period of 30 to 60 minutes each day when you do something you truly enjoy,” said Gulati, an associate professor of cardiology at The Ohio State University and author of “Saving Women’s Hearts.”

“Give yourself permission to be joyful; let go of your worries for awhile. Schedule it in your calendar if you have to,” she said. The “me time” will reduce stress and in turn increase your heart health, which could save your life. It could include activities such as reading, shopping or exercise.

We all have some level of stress in our lives. How we deal with the stress affects our health. Chronic stress — from a high-pressure job, difficult home life or health issues — might elevate blood pressure, increase heart rate and cortisol levels (a hormone affected by stress). If this occurs for long periods of time it can be considered chronic. It’s this type of prolonged stress that can lead to cardiac issues and needs to be managed.

Exercise is one of Gulati’s favorite suggestions for reducing stress and increasing overall health. “Exercise does double duty. It works your heart muscle, which makes it stronger, and it releases hormones into your system which reduce stress,” she said. “Make an effort to get some type of exercise every day to help reduce stress. Take the stairs at work, enroll in a class, walk the dog, play tag with your kids.”

Other suggestions Gulati encourages to guard your heart from the effects of stress:

• At work, shut the door to your office for short periods. Constant distractions contribute to stress. A closed door will allow you to relax and rejuvenate.

• Because sitting for long periods has been shown to contribute to heart attack and stroke risk, Gulati recommends standing whenever possible during the workday. If you can’t persuade your boss to provide a desk allowing you to stand at your computer, get up once an hour and take a short walk around the office.

• Don’t eat while you are doing something else. “If you are working or distracted while you eat, you aren’t appreciating your food. Mealtime should be a time to mindfully enjoy what you are consuming,” Gulati said. If you’re at work, move away from your desk and concentrate on your healthy lunch in a space where you aren’t distracted by emails or the phone. If you are at home, sit down at the table and turn off the television; don’t pick up your phone.

• Are you a stress eater or drinker? Gulati says “it’s a double-edged sword. You eat more when you are stressed, then you feel additional stress for having consumed things you know are not healthy for you.” If you know your appetite is triggered during stressful times, have a plan in mind. Eat half a bag of carrot chips rather than the same amount of potato chips. At least overindulging in healthy options will give your body some positive benefit rather than adding stress by feeling guilty and potentially packing on added pounds.

While you can’t change the world around you, allowing yourself to incorporate some of these lifestyle changes can help you minimize your stress level and guard your precious heart.